Body Composition
Lean Body Mass Muscles Ligaments Tendons Bones Body Fat Fat is fat
Body Fat % Guidelines
Body Composition and Risk for Chronic Diseases High 50 Too Lean- Increased Risk Premature Death Risk 40 30 20 Low Normal Body Fat- Lower Risk Increased Body Fat- Increased Risk Too Lean- Increased Risk Too much 10 Body fat - Increased Risk Within normal limits for 0 Body fat - Lower Risk 75% Below 85% 100% Normal 115% 125% 145% Above Percent of Normal Level of Body Fat
How do you measure body composition? http://www.chponline.com/moreinfo/c-130.htm
A measure of body fat based on height and weight. BMI = Kg/M 2 This measurement is an estimate and is used as an indicator of health risk BMI does not measure body composition or body fat %
Determining BMI National Institute for Health BMI Calculator: http://nhlbisupport.com/bmi/bminojs.htm National Institute for Health BMI Chart: http://www.nhlbi.nih.gov/guidelines/obesity/ bmi_tbl.pdf * Underweight = <18.5 * Normal weight = 18.5-24.9 * Overweight = 25-29.9 * Obesity = BMI of 30 or greater
Two people can have the same BMI, but a different percent body fat. A bodybuilder with a large muscle mass and a low percent body fat may have the same BMI as a person who has more body fat because BMI is calculated using weight and height only. These men have the same height, weight, and BMI, but may have different percent body fat. 6'3" Height 6'3" 220 Weight 220 27.5 BMI 27.5 http://www.cdc.gov/nccdphp/dnpa/bmi/bmi-means.htm
BODY TYPES ENDOMORPH MESOMORPH ECTOMORPH -High percentage of body fat -firm,well-developed muscles -small bones -short neck -large bones -thin muscles -large abdomen -broad shoulders -slender arms and legs -wide hips -muscular arms -narrow chest -round, full buttocks -trim waist -round shoulders -short, heavy legs -muscular buttocks -flat abdomen -powerful legs -small buttocks
Body Composition is one health related!component that is most closely associated to how people feel about themselves." Care must be taken in evaluation and response to results from any source to estimate body composition." Healthy people come in many sizes and shapes" Eating disorder concerns revolve around body composition and its misconception."
Weight Gain & Loss There needs to be an imbalance of caloric intake (eating) and output (activity) to gain or lose weight Input Activity
Weight Gain & Loss To Gain or Lose weight you need to: 1. Change caloric intake (eating) 2. Change caloric output (activity) 3. Change a combination of both
Weight Gain One Pound = 3,500 unused calories 7 days in a week = 500 unburned calories per day To Gain One Pound in a week: 1. Eat 500 calories more each day 2. Burn 500 calories less each day 3. Do a combination of both: Eat 250 calories more and burn 250 calories less
Weight Loss One Pound = 3,500 unused calories 7 days in a week = 500 unburned calories per day To Lose One Pound in a week: 1. Eat 500 calories less each day 2. Burn 500 calories more each day 3. Do a combination of both: Eat 250 calories less and burn 250 calories more
Examples of Calories Burned caloric expenditure per minute by activity and body weight Activity 100 Basketball (moderate) Basketball (vigorous) Cycling (5.5 mph) 125 150 175 200 225 250 4.6 5.9 7.1 8.3 9.6 10.4 11.6 6.5 8.2 10 11.7 13.5 14.6 16.3 3.3 4.2 5.1 5.9 6.8 7.4 8.3 Golf 3.6 4.5 5.5 6.4 7.4 8.0 9.0
Examples of Calories Burned caloric expenditure per minute by activity and Activity 100 Running (11-min. mile) Running (5-min. mile) Skiing (downhill) body weight 125 150 175 200 225 250 7.1 9.0 10.8 12.7 14.6 15.9 17.8 13 16.4 19.9 23.3 26.8 29.1 32.5 6.4 8.1 9.8 11.4 13.1 14.3 16.0 Soccer 5.9 7.5 9.0 10.6 12.2 13.2 14.8
Examples of Calories Burned caloric expenditure per minute by activity and body weight Activity 100 125 150 175 200 225 250 Tennis (Recreational) 4.6 5.8 7.0 8.2 9.4 10.2 11.5 Walking (2.0 mph) 2.3 2.9 3.5 4.2 4.8 5.2 5.8 Weight Training 5.1 6.7 7.9 9.4 10.8 11.7 19.1
1. A component of body composition is lean mass. Which of the following is not considered lean body mass tissue? A. Muscles B. Ligaments C. Fat D. Tendons 2. It is possible to be considered overweight according to height and weight charts, and not be considered obese according to body fat percentages. True or False?
3. Body Mass Index is: A. A measure of body fat based on height and weight B. An indicator of health risk C. An estimate D. All of the above 4. In order to improve your body composition, a person must: A. increase muscle mass B. decrease overall amount of body fat C. eat a healthy balanced diet D. all of the above 5. The risk of premature death is higher if the percent of body fat is higher or lower than normal levels. True or False?
6. In order to lose weight, one must: A. Burn more calories than you take in B. Burn less calories than you take in C. Burn the same amount of calories that you take in D. None of the above 7. If one pound equals 3500 calories, for a person to gain one pound per week, they must: A. Eat 500 calories more each day than your average daily caloric output. B. Burn 500 calories less through reduced exercising C. Do a combination of both: eat 250 calories more and burn 250 calories less. D. All of the above
8. Body composition is the health related fitness component that is most closely associated to how people feel about themselves. True or False?